Today’s workout emphasizes strength and endurance by challenging the body to hold a 85% effort over the course of medium length segments. We do this to keep the muscle engaged at a level that will encourage intensity over time which will in the end benefit the body with strong endurance.

Warm – Up
10 minutes: 4,3,2,1 min @18, 20, 22, 24

6′ On 3′ OFF X 3:
#1 @ 22, 24
#2 @ 24, 26
#3 @ 22, 24, 26

Intensity:
5K Pace or better at the 24 rating. +2 (slower) seconds when at 22, – 2 (faster) seconds when at 26